5 Essential Supplements You Must Include in Your Vegan Diet

In recent years, Veganism has become a very common practice around the globe. According to a recent study, there are approximately 88 million people who are vegan and have been embracing its wonderful health benefits. As we know, a vegan diet contains only plant-based food excluding all animal-based foods such as meat, eggs, and even dairy products.

Practicing veganism is not easy as you have to give up on your favourite food items but also, you get deprived of some much-needed proteins that can’t be fulfilled by plant-based foods. Mostly you don’t consume vitamins like D, B12, and Iron and other essential minerals which you get from dairy and meat products.

Thus, if you are a vegan, then you should take some vegan supplements to fulfil your body’s needs. You can take advice from a doctor to incorporate these healthy supplements in your diet along with a vegan diet to maintain proper energy levels.

What are the Essential Supplements for a Vegan diet?

As explained above, a vegan diet cannot fulfill the requirement of some essential vitamins and minerals that can lead to poor metabolism and health. Thus, we have the right information about 5 essential vegan supplements that you must include in your diet to thrive as a vegan:

1. Vitamin B12

Vitamin B12 is essential for multiple bodily functions, including healthy nervous system function, red blood cell synthesis, and protein metabolism. It’s no surprise that a vitamin B12 shortage leads to nervous system damage, heart disease, and even anaemia. Moreover, vitamin B12 deficiency has also been linked to bone and reproductive issues. Although anyone can be deficient in vitamin B12 for a variety of reasons, those who follow a plant-based diet are at a higher risk.

Vegans may struggle to find vitamin B-12-rich diets because it is mostly found in animal sources. However, plant-based food manufacturers frequently include B-12 in their goods, such as fortified breakfast cereals, nutritional yeast, soy milk, and tofu. Thus, we can say that the most dependable option for vegans to achieve their vitamin B12 requirements is to take oral vitamin B12 supplements.

2. Zinc

Zinc is another essential mineral which is required for both metabolism and proper immunological function. It is also a necessary ingredient for cell repair and overall body development. Zinc deficiency causes a variety of symptoms, including hair loss, weight loss, eye and skin sores, loss of appetite, decreased alertness, and frequent issues of diarrhoea. 

Although not all vegans have low zinc levels, zinc deficiency is more common among vegans than in omnivores. This is because only a few plants have a substantial amount of zinc. Thus, vegans concerned about their zinc levels should seek to maximize their intake of foods high in zinc such as chickpeas, legumes, tofu, nuts, lentils, beans, seeds, and whole grains.

However, if you are still concerned about your zinc level despite increasing your diet of zinc-rich foods, consider taking a vegan supplement under the guidance of a physician.

3. Vitamin D

Vitamin D is a fat-soluble vitamin that is required for calcium absorption in the intestine as well as bone and tooth growth. Vegans are also at risk for vitamin D insufficiency as few foods fortified with vitamin D do not meet these requirements. Vitamin D plays an important role in muscle recovery after strenuous activity and protects our bodies from bone injuries. Thus, the deficiency of vitamin D can cause bone loss, osteoporosis, and even fractures.

Sunlight is the ultimate source of vitamin D, thus vegans should try to sit under the sunlight to fulfil the body’s requirements. In addition to this, vegans can consume vitamin D through food items like mushrooms, soy milk, orange juice, soy milk and rice milk.

4. Omega 3 fatty acid

There are two types of Omega 3 fatty acids; essential omega 3 fatty acids which are typically found in common diet and ALA-high plants such as soybeans, walnuts, etc. While Long-chain omega-3 fatty acids are mostly found in meat products, fish to be specific. Both fatty acids play important roles in the body; however, long-chain omega-3, also known as free fatty acid is more important. 

According to studies, vegans and vegetarians have low amounts of these free fatty acids and are more likely to have negative symptoms associated with omega-3 fatty acid insufficiency. Thus, vegans can take DHA supplements to fulfill this requirement. 

5. Calcium

Calcium is a very important mineral for healthy bones and teeth, heart health, nerve signalling, and proper muscle functioning. A deficiency of calcium can lead to a high risk of bone fracture and osteoporosis in elderly people. Although most meals contain calcium, research shows that most vegans are calcium deficient. This could be due to the misconception that vegans have a lower calcium requirement, therefore they don’t consume calcium or vegan supplements when necessary. 

To fulfil the calcium requirement, vegans can consume calcium-rich food items like; soybeans, seeds, kale, broccoli, calcium-fortified tofu, nuts, etc.

Final Words

Essentially, following a plant-based diet can help you avoid some diseases and illnesses. However, if you are vegan, you must ensure to include the necessary vitamins and minerals in your diet to stay healthy and sound. However, if you are unable to include the essential vitamins and minerals, then consider taking vegan supplements under the recommendation of a physician to fulfill the body’s requirement.